Directions:
- Preheat oven to 325. Brown turkey meat drain and add the spices to the meat. You may substitute an envelope of Taco Seasonings to the list above. It will change your sodium content. Lightly saute the onions in 1 Tablespoon of water until softened. Drain off excess liquids. If you are using canned black beans, rinse and drain before adding to the casserole. I cook my own black beans without salt. Seed and dice the fresh tomatoes, or you may substitue 1 can of stewed tomatoes drained, or 1 cup fresh salsa drained. Place all ingredients in a large casserole dish and blend well. Bake for 45 minutes. Let stand 14 minutes before serving. I serve this with brown rice cooked in tomatoe juice and Saffron and a mixed baby green salad with my favorite low cal dressing. Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 445.96 Kcal (1867 kJ) | ||
| Calories from fat | 95.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.59g | 16% | |
|---|---|---|---|
| Cholesterol | 60.61mg | 20% | |
| Sodium | 662.25mg | 28% | |
| Potassium | 1247.39mg | 27% | |
| Total Carbs | 55.44g | 18% | |
| Sugars | 11.65g | 47% | |
| Dietary Fiber | 13.09g | 52% | |
| Protein | 35.33g | 71% | |
| Vitamin C | 7.4mg | 12% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 4.9mg | 27% | |
| Calcium | 307.3mg | 31% | |
| Amount Per 100 g | |||
| Calories | 216.72 Kcal (907 kJ) | ||
| Calories from fat | 46.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.15g | 16% | |
|---|---|---|---|
| Cholesterol | 29.46mg | 20% | |
| Sodium | 321.84mg | 28% | |
| Potassium | 606.2mg | 27% | |
| Total Carbs | 26.94g | 18% | |
| Sugars | 5.66g | 47% | |
| Dietary Fiber | 6.36g | 52% | |
| Protein | 17.17g | 71% | |
| Vitamin C | 3.6mg | 12% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.4mg | 27% | |
| Calcium | 149.3mg | 31% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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